Fit Tips
Watch for new Fit Tips every Wednesday in the Republican Eagle
on their Health page.
Get Outside! Do something--anything--to enjoy the beautiful, brisk weather. Skate, walk, shovel, or sled. Throw snowballs, chase your kids, go bird watching, see the stars. Strive to get outside for 5 minutes or more as many days as possible. C'mon, Red Wing. Get out there.
Everyone helps at dinnertime. Let each person in your family choose a way to participate. Maybe your little one likes to set the table or your spouse doesn't mind doing the dishes. Maybe your son or granddaughter would like to try cooking or picking out recipes. Either rotate the responsibilities or let everyone take ownership of their job all the time--whatever works best for your crew. Just make sure everyone has the opportunity to pitch in so each person feels needed. You might find you all enjoy dinnertime, and each other, much more. Happy eating!
Light a candle at dinner. Light a candle at dinner. Rituals help you slow down and appreciate the time you spend with food and loved ones at the end of the day. Even if you're by yourself, making everyday dinners special with candles is a happier, healthier way to celebrate mealtime.
Schedule time for you. You may open up your calendar for meetings, fixing the car, grocery shopping, volunteering, or caring for children, but do you pencil in time for yourself to rejuvenate? Take 15 to 30 minutes today to do something for you and your body. The better you feel physically, the better you'll be for your other commitments and the people you love.
Make amends. Reach out to someone you have had a difficult time with in the past, either through a phone call, an email, a letter, or a smile. Maybe it's someone you simply haven't spoken to in awhile. Pick one person this week and try it. Reconnecting with others and making amends lowers the blood pressure and makes you feel good.
Think moderation. Diets all over give strict regimens to follow. No carbs! No fruit! Juice everything! Juice nothing! Instead of following the latest trend, eat smaller portions; fill two-thirds of your plate with vegetables, fruits, and whole grains; and enjoy a bit of indulgence. If you eat in moderation and keep moving every day, you'll get stronger, feel better, and not lose your will power to eat healthier in the new year.
Do exercises you like; drop the rest. As you make New Year's resolutions this week, scrap the exercise you hate. The more you like your activities and exercises, the more you'll stick with them. If you like stretching and walking but hate sit-ups, resolve to walk a minimum amount of time each week and do something else (like side stretches) that will tone your abdominals.
Fill half your plate with the good stuff. As you celebrate the holiday week with family and friends, avoid over-indulging by filling at least half your plate with vegetables and fruits. Fill another quarter with whole grains and/or beans and you're on your way to a new year filled with flavor, nutrition, and feeling good. Happy New Year!
Get the right mix--everyday style. To keep holiday stress low, do a little cardio, weights, and stretching daily this week. Sound intimidating? It's not. Cardio equals anything that makes you breate moderately hard for 20 minutes or more (i.e. brisk walking, doing stairs, scrubbing the kitchen floor, playing basketball in the driveway with your kids or grandkids). Doing weights doesn't require anything but your own arms and legs. Move them--up, down, and around slowly until you feel them tighten; then do a few more. To stretch properly, reach up, down, and side to side. Do what feels natural. Hold your stretch for 30 to 45 seconds breathing deeply, then relax and repeat. You don't need anything but your own body. Do it. You'll feel better.
Control portions. Here's a guideline of single helpings. One portion of meat should equal the size of the palm of your hand (no fingers). Mashed potatoes: the size of a tennis ball. Pasta: half a baseball. Cheese: 4 dice (surprising, isn't it?). Fruit: the size of your fist. Vegetables: the size of your fist. Ice cream: small scoop. Enjoy the holidays. Eat well.
Relish 10 minutes of silence. In this crazy time of year, force yourself to take 10 minutes each day this week and spend it by yourself in silence. It might be in your room alone or on a solitary walk. Wherever you can find it, carve out this short time to quiet the noise, breathe deeply, and calm your mind.
Cut the sweets in half.You can still eat delicious treats this holiday; just remember moderation. If you normally choose two Christmas cookies after dinner, take one this week. If a co-worker offers you two caramels, savor a single. You'll get your holiday sweet fix but avoid overindulging. Enjoy!
Eat one piece of raw fruit with breakfast. Raw fruits are high in vitamins and easy to digest. The natural sugar in them (glucose) is also in a form your body can easily turn into energy. Don't count bottled or concentrated orange juice since they lack the enzymes of raw fruit, and some brands include extra sweeteners and preservatives. Instead, enjoy an apple, banana, orange, pear, or whatever suits you. They're easy to eat, even on the run!
Move every half hour. You can still keep working. Just get out of your office chair and type or talk. If you stand at work, move or stretch so you get out of your regular position. Stretch your muscles; take a deep breath. Walk if you have a break time, even if it's just up the stairs and back. You'll notice you feel more rejuvenated and ready to accomplish whatever comes next.
Plan ahead for delicious leftovers. This week make an extra-large amount of chili, soup, or a casserole you love. After you and your family enjoy it once, refrigerate the leftovers up to six days or freeze up to three months. On your busiest weekdays, heat up a portion and you've got an ultra-quick, hot, healthy, satisfying meal.
Lower your shoulders. When you feel yourself getting tense, stand up straight with your feet shoulder-width apart and take a deep breath. Then visualize three strings. One has an end tied to the back of your right shoulder; another has an end tied to the back of your left shoulder; a third has an end tied to your tailbone. Pretend someone is gently pulling the three strings together so your shoulders are pulled down and your tailbone is pulled up. Open your chest and breathe deeply through your nose five times. This will help reduce tension in your shoulders, encourage good posture, strengthen your back, and help you relax.
Eat right this Thanksgiving. Eat right this Thanksgiving. Here are three quick tips. 1) Keep control of your portions. A cupcake-size helping of mashed potatoes and a piece of turkey the size of a checkbook are about right. 2) Eat a healthy breakfast and lunch (without snacking) before your big meal so you're not overly hungry. 3) Drink lots of water throughout the day.
Walk outdoors after your feast. Grab your friends or family and walk outside after your Thanksgiving meal. If you're looking for a new route, try the newly cleared trails at the Billings-Tomfohr Nature Area on Coon Hill (located in the middle of the Twin Bluff School/Spruce Drive/Woodland Drive neighborhoods). Trail heads are located at the end of both Neil Street and Sumac Drive. You'll also find maps and trail markers along the way. For a printable map, visit www.livehealthyredwing.org.
Hard boil the egg-cellent egg. Eggs are high in protein and low in calories. This week, hard boil them and give to your kids as after-school snacks, toss them on spinach salads, slice them on whole-wheat muffins, or add them to vegetable wraps. Here's the fail-safe method: Place eggs in a single layer in a large saucepan. Fill with cold water so eggs are covered by 1 inch. Turn heat to high and bring to a rapid boil. When water reaches a boil, remove pan from heat, cover, and let stand 15 minutes. Drain and place eggs in a bowl of ice water until cool. Refrigerate in their shell for up to one week.
Stretch those wrists and forearms. Whether you're using a computer, heavy machinery, or doing house or yard work, this is a good habit. Stretch your arms out straight to your left and right with palms facing the ground. Then slowly point your fingers up to the ceiling and back five times. Next, slowly point your fingers down to the ground five times and back. Turn palms up the ceiling and repeat.
Roast vegetables the easy way. Pick root vegetables such as carrots, parsnips, potatoes, rutabagas, sweet onions, sweet potatoes, or yams. Wash, peel, then slice (or cut them into 1-inch squares). You can keep the skin on the carrots and sweet potatoes. Place in a single layer in an 11 x 13 inch pan and top with 2 diced garlic cloves, if desired. Drizzle all with vegetable or olive oil, toss to coat, and season with salt and pepper. Place in a 425-degree oven, uncovered, for 20 to 25 minutes and enjoy their sweeter flavor.
Do 2-minute love-handle bends. When you need a break from sitting, stand up straight with your feet shoulder-width apart. Place your hands on your hips and keep your knees very slightly bent. Tighten your core stomach area and slowly bend over to your left side. Count to two. Raise back to a neutral position and slowly bend to your right side. Count to two and repeat. These are great for strengthening the lower back and minimizing those pesky love-handle spots.
Find new ways to use leftover Halloween candy. Instead of going on a sugar high this week, try these ideas: Save the candies and put them in Christmas stockings, decorate gingerbread houses with them, or break them up and and mix them into plain yogurt or a small scoop of vanilla ice cream.
Do sit-ups on TV breaks. Pick one show this week and do sit-ups (or half sit-ups) during each commercial break. If your lower back is sensitive, lay on your back, raise your ankles in the air above your hips, press your lower back to the floor, and tighten the abdomen slowly in and out for "crunches."
Pick one night for a home-cooked family meal. You already know family meals improve your well being, lower stress, and help you connect with those you love. The food is usually healthier, too. This week commit to taming your schedule and preparing a hot meal you can all enjoy together. Click here for healthy recipes you can make in 20 minutes or less.
Drink a glass or two of water before getting out of bed. Just fill up a glass and put it on your bedstand at night. If you can, drink a second or third glass while getting ready for the day. (If you drink coffee, reward yourself after the water.) Drinking water early in the morning will pep you up and stimulate your metabolism. You might also notice your skin will look better, you'll feel less hungry, and you'll have more energy throughout the day. Drink to your health!
Walk where you live. Celebrate fall with a walk around your neighborhood at least once this week. Find a street you've never walked down, say hi to a neighbor you've never met. Look around and see things in a different way. If you can, invite your spouse, child, neighbor, or dog!
Celebrate International Walk-Bike to School Day with a walk around your own block or neighborhood. If you have children at home, encourage them to walk or bike to school, after school, or in the evening. Kids learn from all of us, so set a good example and let them see you walking the walk!
Keep mini-weights at your desk. Do 5 or 10 reps whenever you're waiting for your computer, listening to phone messages, or simply need a mental and physical break. Keep weights at both your work and home desk and you'll start seeing results within a couple of weeks. Remember: Take deep breaths, do your reps slowly, and press your shoulders down. Don't have weights? Grab a can of corn, a hardcover book, or just use your arms!
Dish up fish. Fish boasts loads of protein and omega-3 fatty acids that help bring down your blood pressure and protect against heart disease. It's also low in saturated fat. Don't love fish? Try these easy ways to get less-fishy flavor into your meals: toss a can of white tuna in your pasta, fry up tilapia with spices and flake it into your tacos, or stir fry shrimp with vegetables on a bed of rice.
Try a different sweet reward. Are you doing your 20 to 30 minutes of brisk walking a day? Fantastic! Treat yourself to something you love: a hug from your kids, an uplifting song, or a 15-minute respite with your favorite magazine. This week, stay away from celebrating with sweets. Most of us overestimate how many calories we're burning, and a max-sized muffin or extra-creamy latte erases the exercise in a hurry.
Berry yourself in berries. It's true--berries are one of the best foods you can eat. They're high in anti-oxidants and anti-inflammatory properties and have been proven to reduce cases of some cancers, cardiovascular disease, and mental decline. So toss berries on your yogurt, in your cereal, or eat them out of hand. They're delicious!
Rearrange for change. Pick something in your bathroom or kitchen you use often (like your toothbrush or the salt) and put it in a place where you'll have to reach or bend to get it. It's another way to incorporate small, regular movements into your day, which helps improve balance, flexibility, and overall health.
Toss on some peanuts. Add this high-protein, high-fiber nut to your meals this week. They're delicious in green salads, mixed with craisins on top of yogurt, tossed into stir fries, or crumbled atop casseroles. Peanuts are easy, inexpensive, and versatile--plus kids like them, too.
Be a penguin. While you're waiting for your toast to pop up or a web page to load, do this 30-second exercise: Stand up straight, place your elbows at your side and touch your shoulders with your hands. Keeping your hands on your shoulders and your ears aligned above your shoulders, raise both elbows (count one, two) and lower them back to your waist (count one, two). Do as many reps as your wait allows. You're already on your way to better strength.
Buy at least one item from the Farmers' Market this week. The Red Wing market is open seven days a week on Fourth Street in front of City Hall (and Saturdays on Levee Street at the Train Depot). This time of year you'll find gorgeous tomatoes, squash, corn, cucumbers, and other delicacies. Make the most of it because this prime produce time won't last long.
Eat a healthier breakfast cereal. Take a few minutes to check out the nutrition labels, and look for brands that are relatively high in fiber
(3 grams or more), low in sugar (9 grams or less), and have no saturated fat. If you're looking for options that kids will like, too, try these: Cheerios, Post Shredded Wheat Spoon Size, Wheaties, Kashi Honey Sunshine, Quaker Oat Squares, and Raisin Bran (raisins add more natural sugar but no added sugar).
Eat something naturally orange today. "Eat your colors" is a great mantra, and orange is one of the healthiest hues you can get. Orange foods are usually packed with beta-carotene and fiber, and specific foods pack a wallop in other areas like iron, potassium, and vitamins A and C. Summer is a great time to munch on peaches, apricots, cantaloupe, sweet orange peppers, and carrots. When the fall harvest begins, remember sweet potatoes, butternut squash, and pumpkin.
Go to bed a half hour earlier this week. Studies show those who get enough sleep are better able to ward off sickness and depression and usually get more done during the day because they're well rested. Adults usually need 7 to 8 hours sleep, teens need 8 to 9, and children need 10 to 12. To fall asleep better, don't watch TV in bed and give yourself time to unwind.
Take the stairs this week. Whether it's at work, the parking garage, or the shopping mall, look for the stairs (they're sometimes hard to find!). If you never ride an elevator, walk the stairs more quickly or take them two at a time. Every bit of extra activity helps, so use these everyday times to get those legs working.
Eat beans. Pick from black beans, cannellinis, great Northerns, kidneys, pintos, and lots more--or mix them together. Beans are healthy, economical (either dried or canned), easy to make, and go well with anything. Eating them regularly lowers your chance of heart disease and diabetes and gives you lots of potassium, protein, and fiber. Saute with garlic and your favorite vinegrette, then add to fresh vegetables for a quick summer dish.
Have a TV-free day. Pick one day this week and proclaim it free of TV -- and video games, too -- for your kids and yourself. The average American child spends 7.5 hours per day on social and entertainment media but less than an hour playing outdoors. Take advantage of the weather and get outside.
Eat dinner on your lunch plate once this week. Studies show if you use a smaller plate, you'll serve up and eat smaller portions of food. That doesn't mean you'll go hungry. Eating just 80% of your normal meal is usually enough to fill you up and keep you going.
Walk or bike on one trip this week. The U.S. Census reports 28% of Americans' trips are less than one mile long, but only 6% of us use our feet or bicycles to get where we need to go. (Compare that with Denmark, where 40% of all trips are made on foot or bicycle.) Pick one destination -- work, a friend's house, an errand -- and either walk or bike there. Or, if you live far away, drive most of the way and park a mile or half a mile away and use your feet the rest of the way.
Stand more today. New research by the American Cancer Society, among other recent studies, reports that prolonged sitting -- even for those who exercise -- is linked to an increased risk of heart disease and cancer. Today take more stretching breaks at work, stand or walk while you're on the telephone, or prop your home computer up so you can stand while you surf the web.
Keep fresh fruits and vegetables ready for kids' snacks this summer. Try these quick, inexpensive ideas: 1) Toss baby carrots in a small bowl of cold water to keep fresh and ready on the counter. 2) Mix nuts with raisins or craisins, shredded coconut, and whole-grain cereal in a bowl (or baggie for on the road). 3) Mix plain yogurt, sour cream, lemon juice, and dill together for a dip to serve with "broccoli trees," sweet pepper slices, or quartered hard-boiled eggs. Set a good example and eat them yourself, too.
Plant a vegetable in a pot this week. You don't need a yard - just a front or back step or entryway, so folks in apartments or housing units can do this, too. Cherry tomatoes, peas, and bush beans are easy to grow, as long as you have seven hours of sunlight. Studies show growing things helps lift your spirits, in addition to producing great-tasting food. Buy small plants if growing tomatoes; buy seeds for bush beans and peas. Each sells for between $1 and $4 locally.
Try something new this week. What is one thing you've been wanting to do but haven't tried? It doesn't have to be large and life changing; it can be something small--but something YOU want to do. Commit to carving out a bit of time this week and do it. Studies show that keeping your brain stimulated leads to better mental health and gives a you a lift that carries through to better physical health, too.
Walk briskly 10 minutes three times a day. Getting fit doesn't have to mean running marathons. Walk 30 minutes a day -- start with just 10 minutes three times a day -- and see what a difference it makes. You'll improve blood circulation and digestion, and give yourself time to breathe deeply and rejuvenate.
Bike or walk to work or on an errand this week. Get in better shape during National Bike-Walk Week by using your own power to get somewhere. If you live far from your destination, park farther away and walk the rest. Or park in one spot and do your errands on foot. Work up to walking briskly for 30 minutes a day and you'll build muscle, speed up metabolism, and burn extra calories.
Take 10 minutes or more to eat your treat. We sometimes devour our food so quickly we don't realize what we're eating. Slow down and savor your treat. Take time to smell the food and chew slowly. The longer you take to eat it, the less you'll have to consume to fill satisfied.
Pack an apple. This summer as you pack for picnics, sack lunches, and kids' sports treats, remember apples. They're a low-calorie way to take in 4 grams of fiber, build a healthy heart, improve digestion, and lower cholesterol levels. Nutrients in the juice even help keep your gums healthy, so don't forget this easy, delicious treat for getting nutrition on the go!
Bike to celebrate the last week of school. Take a child or friend on a bike ride along the Cannon Valley Trail or Hay Creek Trail and keep your eye out for wildflowers and wildlife. If you're looking for a shorter ride, choose the bike path around A.P. Anderson Park or Colvill Park, the quiet roads through Oakwood Cemetery, or along the street to your neighborhood park.
Make sure your kids have tennis shoes. Flip flops may be cute and popular, but tennis shoes are better for running, biking, making forts in the woods, and playing on the playground. There's also less risk of injuries, and with more running and playing, your children will sleep better, too!
Eat a cereal with whole grain first on its ingredients list this week. Look for the words whole wheat, whole corn, oats, or bran (oat bran, corn bran, or wheat bran). Even better, make sure the cereal has at least 3 grams of fiber and no more than 8 grams of sugar. Love granola? It's tasty but high in calories and sugar, so mix it with a low-sugar cereal and top with fruit.
Multi-task to build muscle. Think you don't have time to build up muscle strength? Try this exercise while doing dishes, brushing your teeth, or talking on the phone. Stand erect with good posture and feet shoulder-width apart. Lift your heels off the ground almost as high as you can. Hold for one or more seconds, then lower heels almost to the ground and repeat ten times. Work up to more repetitions and your calves will be in tip-top shape.
Use Kosher salt instead of table salt. Half of us eat twice the amount of sodium we should every day. But Kosher salt contains 20% less sodium than regular table salt, so use Kosher salt in the kitchen and on the table. It's inexpensive and available next to the table salt at the grocery store. (Morton's coarse Kosher salt in the big black box is a good choice.)
Plant something this week. It could be a small parsley plant you put in a pot on the front stoop. Or you might scatter seeds you received from a neighbor last fall. Whatever you choose, the act of growing things has been shown to improve mental and physical health. For an extra boost, plant a pleasantly aromatic plant such as lemon thyme, mint, lavender, basil, or peonies—their scent will give you an energy lift.
Drink one less cup of coffee today if you’re anxious. Caffeine in moderation isn’t bad for you, and for some people it may be a benefit. But if you feel yourself becoming anxious, or if you have a day this week that’s particularly nerve-wracking, settle on one cup. You might find it’s easier to slow down for a few minutes and take a deep breath.
Eat blueberries at least once this week. Blueberries are high in vitamin C, fiber, and antioxidants and also help lower your cholesterol. They're low in calories but high in flavor. Eat them fresh on granola and yogurt or in a fruit salad. You'll also find them by the bag in the frozen fruit section. Thawed, they taste delicious in oatmeal or blended with milk, yogurt, and bananas in a smoothie.
Stretch and breathe deeply for 5 minutes before going to bed tonight. Increasing your circulation while relaxing your mind and body will help lead to a better night's sleep. A good starter stretch: Stand with your feet hip-width apart and knees slightly bent. Bend over from your hips, letting your arms and head hang down. Hold for 8 to 10 full breaths, and gently roll up. Next reach your arms up to the ceiling and breathe deeply three times. Repeat whole stretch three to five times.
Turn off the TV this week. Bad weather outside? Kids bored? No excuses. Play a board game, deal the cards, walk around the neighborhood, read a book, make a good meal, do something you've never tried before. American children 6 years and younger spend, on average, 2 hours watching TV per day, and kids 8 to 18 years average 4 or more (plus an additional 2 hours on computers). So unplug the black box altogether this week. Real life is better than television.
Make your car a food-free zone. Your busy life might find you eating unhealthy breakfasts or fast food dinners behind the wheel to get to your next destination on time. This week slow down and plan to eat ahead. You'll eat better--and make things safer for others on the road, too.
Make your meat portion the size of your fist. It's an easy rule you can start today. You'll get all the flavor without overdoing it. Think you'll still be hungry? You might surprise yourself. Complement your meal with fresh vegetables sauteed in olive oil and your choice of rice, beans, pasta, or bread.
Pay attention outside. Whether you live on a city street, in an apartment, near the woods, or in the country--get outside and look around. Take time to appreciate the daily changes: the budding hedge, the purple crocus, the rushing river, the greening grass. Give yourself 15 minutes today. You'll feel better inside and out.
Eat breakfast every day this week. Only 49 percent of Americans say they eat breakfast seven days a week. But eating this early meal helps you maintain a healthy weight because it discourages overeating later in the day. If you only want a small breakfast, choose a piece of fruit for its disease-fighting antioxidants and energy boost.
Walk or pace every time you're on the phone today at home or work. Cell phones let you to chat while you walk around the neighborhood or walk around the block at your office. Every bit of movement helps keep you fit, so move every chance you get!
Make time for 15 minutes of meditation. An increasing number of studies shows meditation can help reduce conditions such as sleeplessness, anxiety, depression, and more. Here are a few basic steps if you're just getting started.
* Breathe deeply and slowly. Concentrate on fully inhaling and exhaling
through the nostrils.
* Focus on the sensations of each body section. Try to imagine
breathing heat or relaxation into each part.
* Reflect on nature. Whether you're walking or sitting, listen, smell,
touch, and see what's around you.
* Be in the present and laser your thoughts on gratitude. If it helps,
focus on an object that reminds you of what you're thankful for.
Connect with someone who gives you energy. Who makes you feel good? Spend quality time with one of those people this week. If you're geographically close, go for a walk together or share lunch. If they're far away, send an email or letter, or pick up the phone. It will give you a mental lift that's sure to help your health!
Ward off the mid-March blues with a 20 to 30 minute stint outside. Many people feel lethargic in late winter. Some even experience seasonal affective disorder (SAD). But getting active and exposing yourself to more sunlight can have a positive effect on your brain's chemicals and give you an immediate mental boost. You also expend more calories in the cold. So get moving!
Eat less cheese today. Americans eat three times as much cheese as we did 30 years ago. So it's no surprise that cheese is this country's leading source of saturated fat, which clogs arteries. Focus on cutting down your least healthy choices such as cream cheese, cheddar, and any highly processed cheese. Your healthiest options? Cottage cheese, Quark, ricotta, goat cheese, Parmegiano Reggiano, and feta. All are good sources of calcium, protein, phosphorus, Vitamin B, and other nutrients.
Drivers watch out for walking children. Deep snow makes it difficult to see children and teens walking to and from school. Slow down and be aware, especially at intersections. By choosing today to be a safer driver, you'll make it easier for all kids to be outdoors and active.
Take a winter walk around your neighborhood. The snow will be melting soon. Enjoy these days of late winter with a quiet trip down the street or around the block. If you get the chance, say hello to a fellow walker or neighbor.
Lift weights from around the house. A recent study showed lifting weights affected overall health in people 60 years and older more than any other single thing. By straining the muscle, it builds back up stronger than before--even into older age. Start with 10 minutes a day and work up. If you don't have hand-held weights, lift cans of soup from the kitchen, or anything around the house. If you're sedentary, use your own body weight and try this simple exercise: Sit down in a chair and stand up 10 times in a row three times per day until you get stronger.
Give up pop for one day. The average 16-ounce soda contains
12 teaspoons of sugar and 200 calories. To visualize that, go to your kitchen, take out a glass, and measure 12 teaspoons of sugar into the glass. Then multiply that by the number of sodas you drink per day. That's a lot of sugar and a lot of empty calories. Substitute water and your energy levels won't crash.
Donate something today. Studies show that doing something for someone else boosts one’s mood and overall mental health.
Get your kids or grandkids in the snow! Half our children do not get the physical activity they need to live a healthy lifestyle. Remind them (and you!) how great it feels to be outside playing. Don't organize a game, project, or activity. Just get them outside and let them use their own creativity.
Shovel. And put the snowblower away for a day. You'll burn calories and feel terrific after a half hour doing that old-fashioned northern job--shoveling the front walk.
Manage stress to keep healthy. Stress is a part of all our lives, but letting it overtake you can inhibit your immune system, make you tired and depressed, lead to headaches or insomnia, and induce a host of other health problems. Try these steps:
* Identify your current stresses
* Pinpoint what you can control and what you can't
* Identify areas in your life where you can take care of yourself
better physically and emotionally
* Make those positive changes a reality, whether through healthier
eating, more physical activity, relaxation techniques, building
social networks, or finding guidance through others.
Know your heart-saving numbers! Learn your your blood pressure number and your and cholesterol number, and remember it just like your telephone number. Knowing these numbers can help save your heart and significantly reduce your risk of developing heart disease. During your next checkup or health screening, do the following:
* Get your blood pressure and cholesterol numbers, write them down, and
keep them in a handy place.
* Ask your doctor to explain what each number means, what your target
range should be, how often they should be re-checked, and any concerns
you have.
* Work on raising your activity and nutrition levels each day and compare
new numbers to previous numbers. You will see and feel a difference!
Don't diet as a resolution this year. Instead, commit to eating right. Eat three balanced meals a day with a mini meal in mid-afternoon. If you eat about every four hours, you'll be less likely to gorge later, and you'll cut those late-night nibbles to nothing.
Buy fresh, local food at the Farmers' Market. This winter, you'll find the Market on select Saturdays from 9 a.m. to 2 p.m. at Sargent's Nursery Greenhouse. Peruse fresh bread, garlic, peanut butter, meats, pickles, preserves, honey, and even lefse. Eat fresh and local -- it feels good!
Make daily chores part of your exercise. Thirty minutes of vacumming burns roughly 105 calories, and a half hour of briskly walking up and down stairs putting away toys or clothing burns up to 150. You only need to burn 400 calories each day to stay in shape (more if you're trying to lose weight). So use those yard and household tasks to keep you moving, stretching, bending, and flexing!
Prepare a vegetable dish for dinner this week. For something easy, sauté vegetables such as sliced, onions, sweet peppers, broccoli florets, and minced garlic in olive oil. Make a quick sauce by mixing sesame oil with a dash of soy sauce and a generous sprinkling of ground ginger
and black pepper. Serve over hot rice. Share this or a family recipe with your kids—teaching children to cook will help them eat healthier and feel better their whole lives.
Eat the USDA recommended 2,000 calories a day. That's not as much as you might think. If you find yourself indulging a little (or a lot) one day, find a friend or family member and walk together after the meal. If you can't find an adult, children are almost always willing.
Buy a healthier cracker. First, read the nutrition label carefully. Look for the words whole grain, whole wheat, cracked wheat, rolled oats, or rye as the first or second ingredient. Be watchful. Names such as wheat flour, unbleached flour, and enriched flour may sound healthy but they refer to refined white flour, which is much less nutritious. Even crackers with “multigrain” or “stone-ground” in the title can be deceptive. For fiber, find one with 2 to 3 grams per ounce; sodium levels should be 200 mg per ounce or less.
Walk at lunch. Choose a day this week and walk briskly for 15 minutes. Loosen the neck and shoulders, breathe deeply through your nose, and swing your arms more than usual. Bring a friend and you may decide to keep it up once or twice a week.
Put away the salt shaker today. Though Americans typically consume only six percent of their sodium from the shaker, it's enough to push you over the limit. Healthy adults should take in no more than 2,300 mg of salt per day (there's 1,000 mg in a tablespoon of soy sauce alone). If you're middle-aged, have high blood pressure, or have previously suffered from heart disease, that daily intake goal is cut to 1,500 mg. So be good to your kidneys today and do without the extra salt.
Take a big breath. Breathing deeply reduces anxiety, releases endorphins, focuses the mind, and strengthens abdominal muscles. Slowly breathe in through the nostrils as far as possible, hold for 6 seconds, then breathe out through the mouth as far as possible. Repeat five times. Share the exercise with your kids or grandkids.
Get 8 hours of sleep tonight. Adults need 7 to 8 hours, teens need 8 to 9, and children need 10 to 12. People with adequate sleep feel more energetic, maintain weight better, and suffer less depression.
Walk 10,000 steps today. It's not as intimidating as you might guess. Walking one mile at a solid pace takes only 15 minutes—and equals almost 2000 steps! Work up to 10,000 steps a day and you’ll see vast improvements to your endurance, metabolism, and mood.
Drink an extra glass of water today. It’s the cheapest, easiest way to improve health. Drinking water fights off fatigue, improves metabolism, aids in weight loss, improves skin, decreases constipation and muscle cramps, and helps avoid migraines.
Stretch for 10 minutes before you go to sleep tonight. Stretching improves circulation and increases flexibility and balance, which helps prevent falls as you age.
Dance to the commercial jingles of your favorite TV show. Ten minutes of moderate-intensity activity three times a day, five days a week, can decrease risk of heart disease, stroke, and weight gain.
Be a friendly face to trick-or-treaters (or any kids you see outside!) this month. Kids love to meet their neighbors, especially on Halloween night. Take time to light up your house and share a smile. Seeing happy children works wonders toward mental health.
Let your child walk or bike to school. Forty years ago, 42% of kids did it; now just 16% do. Getting activity outdoors increases energy and focus for learning—and it’s fun. If you drive your child, stop two or three blocks from school and let him or her walk the rest of the way.
Park two blocks from your destination today. Walking for just 10 minutes three times a day is enough to help keep bones, joints, and muscles healthy, ward off fatigue, and get a better night’s sleep
Eat two handfuls of nuts. A regular dose of nuts lowers cholesterol and risk of heart disease, provides fiber, protein, and antioxidants, and gives you energy. Eat them instead of your usual high-fat snack (like chips). Your healthiest choices? Walnuts and almonds.